Triple A Training

💥 Bird Dog 💥

The third of the 'Big 3' from demonstrated by member

We are looking here to work a stable core whilst movement occurs through the hips, shoulders or both together.

Our aim with this exercise is to limit external rotation of the hip and promote a neutral, stable lower back. 💪🏼

As with progressions and regressions, hit us up in the DM's to know more 📥

💥 The Side Plank 💥

The Side Plank and the legs extended variation on the next picture ➡️ is the next up on McGills ( ) 'Big 3' that we are demonstrating.

The Side Plank is a great exercise to work on the obliques and QL and the stabilizers.

Try holding this position for 10s and 5 reps on both sides and then rest and repeat! 💪🏼

If you want to know more slide in to the DM's 📥

💥 The Curl Up 💥

The Curl Up is one of McGills () 'Big 3' for stabilisation of the anterior core.

You should hold the position for 8-10s and perform in split sets with 30s rest between sets. ⏳

If you want to know more about this movement get into the DM's 📥

A little upper body push pull WOD we did with Dan to work around an injury 💪🏼

Training doesn't stop, we just adapt and keep going! 💥

Great work bud!

💥 Thoracic Spine Mobilisation 💥

This drill is the Bench T-Spine Extension, it also gives a great stretch to the lats and triceps 💪🏼

For tips on how to execute this, and many other moves don't be a stranger, slide into the DM's 📥

🔥 PARTNER WOD 🔥

A fun little partner WOD to start your week off right 💪🏼spilt the box jump overs anyway and then treat the AMRAP as a 'you go I go' so one partner does a full round then the second partner goes.

If you want to attack this solo, reduce the box jump overs to 20.

Scale the ring dips to narrow push ups.

Save it, tag your workout partner and give it ago 💪🏼

Happy training 💪🏼

🔥Prone Extension🔥

📣 This one came to me from Fred and the team at Stronglines.
These guys know their stuff and I wouldn't go anywhere else for any issues! Go check them out guys 🤳

Trying to work on keeping a neutral spine and aiming for a 3 minute hold 💪🏼

This is just a set up that I use at PFN but can be done any where with a bench and something to hold your legs down or have a go on a GHD//Roman Chair!

🍕 Pizza Plate Press 🍕

This exercise from .joelseedman_ahp is a great way to make sure you shoulder mechanics and overhead press technique are working optimally 👌🏼

If you want to know more about this technique send us a DM to find out 📥

Before gets back to heavy overhead work we want to make sure he is moving in the right patterns so we implemented this move to make sure he can create stability!

Here is an awesome PFN member Claire working around an injury 💪🏼

She has been nursing an ankle injury that has limited what she can do but she hasn't let that stop her getting down to the gym and getting better each day 💥

We've been working on her upper body movements and adapting the lower body work around the injury so she can still progress 📈

Don't let an injury set you back, make a plan, work around it, attack it hard 👊🏼 be like Claire!

No gym? No problem!

My awesome client Lucy getting after it at home 💪🏼

No excuses!

💥 Single Arm KB Overhead Squat 💥

The more common factors that limit athletes getting into the deep squat position are:

- tight shoulders
- poor thoracic extension
- poor hip mobility
- limited knee flexion
- limited ankle dorsiflexion

This movement is a great test to use to measure progress in the above limitations 📈

If you need help with any of the above or want to know more send us a DM 📥

Happy training 💪🏼